If you’re trying to figure out whether canola oil or vegetable oil is the healthier option, or if they’re even healthy at all, you may be surprised by the answer. The canola plant actually started out as the rapeseed plant, but as is, rapeseed contains two toxic compounds—erucic acid and glucosinolates—and can’t be safely consumed. According to registered dietitian and certified diabetes educator Shahzadi Devje, R.D., CDE, MSc, Canadian scientists figured out how to remove these compounds through targeted plant breeding and came up with the canola (Can for Canada and ola for oil) plant. To make canola oil, oil is extracted from the canola plant through a long manufacturing process that involves chemicals like hexane, Devje says. Canola oil has two major benefits when it comes to cooking: It has a neutral flavor so it doesn’t alter the taste of what you’re cooking and it has a high smoke point, meaning it can withstand high cooking temperatures without breaking down and burning. “Canola oil also contains vitamin E, vitamin K, and plant sterols to support heart health,” Devje previously told mbg. But the benefits pretty much end there. However, it’s worth noting that most commercial vegetable oils are actually a mishmash of different types of inexpensive oils, including soybean and corn. Since the term “vegetable oil” is so vague, manufacturers can add a blend of oils without technically being misleading. Like canola oil, vegetable oil has a high smoke point and a neutral flavor, plus a high concentration of unsaturated fats. To put it into perspective, studies1 show that the ideal ratio of omega-6s to omega-3s is 2:1. Right now, the average American consumes 10 to 20 times more omega-6s than omega-3s2 (a ratio of 10:1 to 20:1). Sure, consuming a large amount of unsaturated fats sounds good, but the problem is that omega-6 fatty acids can have pro-inflammatory effects. And unless you’re balancing it out with the anti-inflammatory properties of omega-3s, you’re not doing yourself any favors. Omega-6 fatty acids also decrease the conversion of alpha-linolenic acid (a plant-based omega-3 fat) into the active forms of omega-3 (EPA and DHA) by as much as 40%, according to Hyman. Aside from that, canola oil is one of the least healthy oils for other reasons. It’s highly processed and usually stripped of nutrients, says nutritionist and mindbodygreen Functional Nutrition Training instructor Serena Poon, C.N., CHC, CHN. It’s also genetically modified, which typically means there are more herbicides involved in its production, and that can have negative effects on the environment, Devje says. She has written twelve books and has had more than 2,000 articles published across various websites. Lindsay currently works full time as a freelance health writer. She truly believes that you can transform your life through food, proper mindset and shared experiences. That’s why it’s her goal to educate others, while also being open and vulnerable to create real connections with her clients and readers.
